Introduction
Vegan Butternut Squash & Sage Stuffed Shells is a hearty and delicious plant based dish that combines creamy butternut squash filling with aromatic sage and a luscious dairy free béchamel sauce. Perfect for family dinners, holiday gatherings, or meal prep, this dish is both nourishing and satisfying.
Why You’ll Love This:
- Rich & Creamy Flavor: Butternut squash provides a naturally sweet and creamy filling.
- Comforting & Hearty: Perfect for a cozy meal.
- Plant Based & Dairy Free: A delicious alternative to traditional stuffed shells.
- Make Ahead Friendly: Can be prepared in advance for convenience.
Equipment Needed:
- Large pot
- Baking dish
- Blender or food processor
- Mixing bowls
- Whisk
- Knife & chopping board
Ingredients:
- For the Filling:
- 1 small butternut squash (peeled, cubed, and roasted)
- 1/2 cup raw cashews (soaked for 2 hours or boiled for 10 minutes)
- 1/4 cup nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon dried sage
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup unsweetened almond milk
- For the Béchamel Sauce:
- 2 tablespoons olive oil
- 2 tablespoons all purpose flour
- 1 1/2 cups unsweetened almond milk
- 1/2 teaspoon garlic powder
- 1/4 teaspoon nutmeg
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Other:
- 12-14 jumbo pasta shells
- Fresh sage leaves for garnish
- 1/4 cup vegan Parmesan (optional)
Nutritional Information (Per Serving):
- Calories: 350-400 kcal
- Protein: 10-12 grams
- Carbohydrates: 45-50 grams
- Fat: 12-15 grams
- Fiber: 6-8 grams
Step by Step Instructions:
Time:
- Preparation Time: 20 minutes
- Cooking Time: 40 minutes
- Total Time: 1 hour
- Prepare the Butternut Squash: Preheat oven to 400°F (200°C). Toss butternut squash cubes with a little olive oil, salt, and pepper. Roast for 25-30 minutes until soft.
- Cook the Pasta: Boil jumbo pasta shells according to package instructions. Drain and set aside.
- Make the Filling: Blend the roasted butternut squash, soaked cashews, nutritional yeast, garlic powder, dried sage, salt, pepper, and almond milk until smooth and creamy. Adjust seasoning if needed.
- Prepare the Béchamel Sauce: In a saucepan, heat olive oil over medium heat. Whisk in flour and cook for 1 minute. Gradually add almond milk, whisking constantly. Add garlic powder, nutmeg, salt, and pepper. Simmer until thickened.
- Stuff the Shells: Fill each cooked pasta shell with the butternut squash mixture and place them in a greased baking dish.
- Assemble & Bake: Pour the béchamel sauce over the stuffed shells. Sprinkle with vegan Parmesan if using. Bake at 375°F (190°C) for 15-20 minutes until heated through.
- Serve & Enjoy: Garnish with fresh sage leaves and serve warm.
Tips for the Best Vegan Stuffed Shells:
- Roast the butternut squash until caramelized for extra depth of flavor.
- Use fresh sage for a more aromatic taste.
- Let the shells rest for 5 minutes after baking for easier serving.
Serving Suggestions:
Pair with a side salad, garlic bread, or roasted vegetables for a complete meal.
Frequently Asked Questions (FAQs)
Q 1. Can I make this ahead of time?
Yes! Assemble the shells and refrigerate overnight. Bake when ready to serve.
Q 2. Can I freeze this dish?
Yes, store in an airtight container and freeze for up to 3 months.
Q 3. What can I use instead of cashews?
Try sunflower seeds or silken tofu for a nut free alternative.
Conclusion:
Vegan Butternut Squash & Sage Stuffed Shells is a delicious, comforting, and nutritious meal that’s perfect for any occasion. Whether you’re plant based or just looking for a flavorful dish, this recipe is sure to satisfy. Enjoy!